We had our first serious rainfall this week. And that’s a good thing.
Up until now, we have had the occasional sprinkling of rain but it never seems to last for more than a few minutes and doesn’t really amount to anything. Even in the heart of so-called rainy season, I can count on one hand the number of times the sky has opened up. It makes me wonder how California manages to thrive environmentally and agriculturally in the clutches of this largely desert climate.
The drought conditions have been so severe this year that it was threatening to work it’s way into the state’s water drinking supply. Some experts were warning that we were on track for the most severe drought in over 500 years.
So when it rained this week — and it rained hard — it was both a relief and a blessing.
It was also a perfect excuse to hang out in my puffy slippers (a thing of rare beauty I tell you) and cook up a batch of these warming chipotle chips with chunky bean dip!
Bean purée is one of the most well-loved ingredients in my kitchen. We enjoy it not only as a dip with veggies and crackers but also as a spread in sandwiches and quesadillas that make a regular appearance in the boys school lunches. Versatile, nutritive and delicious, you can use any bean you like in this recipe and play around with herbs and spices to achieve the flavours that work best for you and your family. One serving of this bean & tortilla snack delivers over 10 grams of protein, 7.5 grams of fibre and barely a trace of sugar. Healthy snacking at its best.
I do recommend cooking your own beans which I recognize is more time-consuming however most pre-cooked beans continue to be sold in tin cans that are lined with BPA, a known toxin. (See my Nutrition and Cooking Notes for more information).
I tend to cook beans while I’m doing the dishes, preparing lunches, or cooking a different meal. That way, my time is well spent and I don’t feel like I’m standing there for 45 minutes watching paint dry. Cooked beans store beautifully in a covered container in the fridge.
Enjoy and Cheers to Mother Nature.
GARLICKY BEAN DIP WITH CHIPOTLE SPIKED TORTILLA CHIPS
Garlicky Bean Dip with Chipotle Spiked Tortilla Chips
For the Bean Dip (will create 5 cups cooked beans or 4 cups bean purée)
- 2 cups (500 mL) dry beans of choice (I used kidney beans however any bean will work)
- 4-6 garlic cloves, coarsely chopped
- 1/2 cup (125 mL) (or so) water
- juice of one lemon
- 2 Tbsp (30 mL) olive oil
- pinch sea salt & coarse pepper
- optional, handful cilantro
For the Chipotle Chips (will create approx 80 chips)
- 2 large soft flour tortillas (any variety of flour will work), cut into 1+1/2″ sized pieces or so
- 1 Tbsp (15 mL) olive oil, drizzled or sprayed*
- 2 tsp (10 mL) chipotle chili powder
- 1/2 tsp (2.5 mL) smoked paprika
- 1/2 tsp (2.5 mL) garlic salt (with parsley) or simply sea salt
Serves 8
Nutrition & Cooking Notes:
- Bean Type: You can use any bean or lentil of choice here — chickpea, black beans, cannellini bean, black-eyed peas, lima beans, pinto beans, etc. — and incorporate different herbs and spices to enhance flavour.
- Why Cook your Own Beans: Canned beans are always an option however, in addition to having a superior taste and texture, I favor dried beans because of ongoing health concerns surrounding Bisphenol A (BPA). BPA is a known toxin that continues to be used in the lining of many food and beverage cans – including canned beans. Studies have shown that this industrial plastic is absorbed by canned foods and, when ingested by consumers, can give rise to significant spikes in urinary levels of BPA.
Canada was the first country in the world to declare BPA a toxic substance after reviewing a substantial body of evidence that linked BPA, and its estrogen mimicking effects, to a variety of troubling diseases and disorders including prostate disease, breast cancer, fertility problems and neurological issues, including fetal and infant brain development.
Health Canada has banned the industrial chemical from plastic baby bottles (as has the European union), but has not extended this ban to include food and beverage cans, which critics continue to argue is necessary to ensure public safety. Until more studies are conducted, I continue to take a cautionary approach by reducing our exposure to BPAs as much as possible.
- Health Benefits of the Lowly Bean: Often neglected, beans deliver potent health benefits including assisting with blood sugar regulation, lowering cholesterol and blood pressure and guarding against cardiac incidents. They are an excellent source of quality carbohydrate, fibre and protein as well as delivering numerous vitamins and minerals (notably folate, magnesium and iron).
- Soaking Beans prior to Cooking: it is generally recommended to soak dry beans before cooking them to rehydrate prior to cooking. This not only facilitates the cooking process it may also ease the common digestive distress associated with eating beans. You can simply soak your beans overnight in a pot of covered water to achieve this. In the morning, simply drain the water and rinse. You can also use a quick soaking method which is to boil the beans in water for 2 minutes, remove from heat, cover and let stand for an hour. Drain and rinse. (For 2 cups of beans, soak in 6-8 cups water for either method).
- Olive Oil Spray: I like using olive oil spray for the tortilla chips because it covers a broader surface with a lighter coating of oil than can be generally achieved by drizzling the oil.
- Nutrition Facts: The Nutrition Facts panel below is based on a serving of both the bean dip & the tortilla chips.
Directions:
Heat oven to 375 F.
- Cook pre-soaked beans according to package directions (usually 3 or 4 cups of water per 1 cup of beans). NB: 2 cups of dry beans will create 5 cups of cooked beans or 4 cups of bean purée. You will likely have bean purée leftover from this recipe for future use. Soaking beans prior to cooking is recommended to rehydrate the bean and facilitate the cooking process.
- Cut the flour tortillas into roughly 1 + 1/2″ pieces using any shape you desire (triangles or rough squares as I have done here work well).
- Place the tortilla pieces (there should be about 80 of them) in a large bowl. Spray (or drizzle) olive oil over the tortilla pieces and, using your hands, work the oil into the surface areas as thoroughly as possible.
- Sprinkle the oiled tortilla pieces with chipotle, paprika and salt again working the spices into the surface area of the tortillas.
- Line a baking sheet with parchment paper and spread the tortillas out such that they are not touching each other (use a second baking sheet if necessary).
- Place the tray in the oven and bake the chips for 5-8 minutes (ideally shaking the pan once if you think of it) just until the chips are crispy and fragrant without being over-done. Cooking time will vary depending on oven temp.
- Meanwhile, strain cooked beans in a colander and rinse thoroughly. Placed cooked and strained beans in a blender or food processor and add garlic, half the water, lemon, olive oil and seasonings.
- Blend the beans to desired consistency, adding more water as necessary. Sample and adjust seasonings as desired. I like a chunkier bean dip with pieces of bean and garlic poking through so I don’t fully blend to a purée. If you like a smooth and creamy bean consistency, simply blend to desired uniformity.
- Nutrition Facts below include both bean dip & tortilla chips.
© Inspired Edibles
Hee-Hee, truly something to witness. Just ask my husband ;-). xx
Well a collective sigh for the arrival of spring (all wood surfaces being touched ;-). Yes, I wonder the same thing with BPA — how long until we move everything over to glass bottles or find some other enviro friendly alternative. Cheers Elizabeth!
Haha, good point on the almonds! I cannot wait to visit my first almond orchard Sandra… there are so many amazing things to discover in this part of the world and we have barely scratched the surface. The kidney beans taste delicious, glad you like them here. (I think your boys will love them in quesadillas as much as our guys! :)
The BPA thing is a bit scary — strange to think it can be declared a toxin, outlawed in one context and allowed in others. It reminds me a bit of the situation with trans fats — it becomes a caveat emptor thing (buyer beware) where consumers really have to step up their awareness because business/economics may not be able to keep pace.
As for the serving size, this is based on 8 portions — so somewhere around 1/2 cup of dip and 10 chips per person at 218 calories per serving which is a very reasonable snack.
yes, i notice most bloggers call pureed beans generically hummus but I continue to think of hummus as chickpea/tahini. Cheers Angie! Glad you liked.
I’m so glad you like the photos Sissi — they almost didn’t make the cut. It was pouring rain all week — not great shooting light and my husband called the appearance of the dip ‘dodgy’ LOL – (you just gotta love an honest man). It’s tough making a pureed kidney bean look something other than ALPO ;-). But… I felt strongly enough about the recipe to go forward on that basis . Cheers Sissi, thank you for your kind words.
Thanks for dropping by Sarah! The kidney beans are a fun switch here but you can play around with whatever works best for you. Enjoy.
It’s so true, cooking your own beans allows you to rescue them before they turn to utter mush (which is what comes out of the can). Rain can be a pretty wonderful sight and I also miss the sound and smell. Funny that ♡.
So glad you got some rain!!! Will you please send it my way next time? :) I already have some dried pinto resting in a brine this morning and will be cooking them up this afternoon. I can see this bean dip and deliciously spicy tortilla chips being a lunch this week! Perfect timing Kelly! One thing that always amazes me about cooking up your own beans is not only the extreme difference in health benefits and cost, but the taste and texture – no comparison. I can even tolerate the texture of canned beans anymore.
Thanks for another great snack and lunch idea Kelly!
I was fixing to ask the same thing Sally! I want to see the puffy slippers, too. :)
I think it is really interesting that you use kidney beans…what a great color :) And throwing it in some in sandwiches or quesadillas does sound delicious! http://qr.net/sqr6
I am once more in awe of your gorgeous photographs! I am pretty sure I’d never manage a bean purée look so elegant.
This spread sounds fantastic and would make a nice change from the usual ones I prepare for my weekend snacks. I must test it soon, especially since I love beans (unfortunately they don’t love me, but it’s another story ;-) ).
I had no idea about BPA lining in cans. I buy only non toxic storage boxes, but have never thought of checking cans… Most of the beans I eat come from cans… though I always prefer cooking the dried ones. They simply taste better! (And thanks to you I have learnt they are less toxic too!).
This is very much like hummus. I now can’t imagine life without those nutritious legumes. Those chips look great too, Kelly.
Yay for rain!!! That drought sounds incredible….very rough. The world’s water situation scares me a lot. Not just with natural drought but overuse and the bottling industry….yikes. We are on a farm right now with all of the water coming from a rain-sourced water tank. There have been a few times this summer where we had to skip showers, laundry, dishes, etc. We are still waiting for a good rain!
These sound sooo yum!!! I love beans. I think black beans are my favourite because I can pair them with sweet potato and avocado in so many different ways…quesadillas, burritos, chili, over rice or quinoa. Anyway. Thank you for your facts on BPA. I have to admit I almost NEVER cook my own beans….ugh!! But this has really made me think about it and when we get a place of our own (hopefully this week!) I will make a point to start cooking my own beans. It’s shocking that a substance can be called toxic and banned from baby bottles but not anything else- how is that logical at all!?
Also, I noticed the serving size here is 91g…that’s approximately 80 chips and the bowl of dip, right? ;-)
Glad you got some rain…I’ve been hearing about the drought over on your side ;) Hope the lack of rain doesn’t drive up the cost of almonds!!!
I actually love making my own chips like you did here, but I almost never spice them up. I’ll have to give that a try…and bean dip doesn’t get made nearly enough around here. I think it is really interesting that you use kidney beans…what a great color :) And throwing it in some in sandwiches or quesadillas does sound delicious!
I love excuses to hang out in slippers but now our weather is finally – yes finally – getting a little better and it’s time to kick them off after an extra long winter (knock on all wood surfaces you can find!!) Haha. I’m loving the flavor combination in this dip Kelly, so pretty too with the pink flecks from the kidney bean. You’re so right about the BPA; I wonder how long it will take before it is phased out all together? I could seriously go for a BIG bowl of those chipotle chips — fabulous! I’m happy to hear you’re getting some much needed rain. Enjoy the comforts :)
But, but, but… where is the photo of your puffy slippers???? ;-)
Lovely post, I can imagine how nice it was to get rain after such a long time without it….